Dynamic Warm-up
Skill work: Muscle-ups, muscle-up transitions, ring dips

Every 2 minutes for 20 Minutes:
-5 OTB Burpees
-6 Snatches @75/55
-7 Pull-ups (RX+ 3 Muscle-ups)
RX+ will add on the “8’s”
-8 x “8th Day Wonders”  (see video post)

*Athletes will complete all 3 movements (18 reps/RX+ 26 reps) in 2 minutes then rest until the next
2-minute interval begins.

Scroll to Top